B
Shoulder Prep
A1: Standing Active ER Banded
1-2 x 30-60s of work (each side)
The focus for both of these is developing strength through the feel good range - so don’t try to go into the end range, try to make this difficult by using a thick band or stepping far away from the anchor point.
A2: Standing Active IR Banded
1-2 x 30-60s of work (each side)
Same as above!
A1: Elevated Hands Push-Ups
3 x 5-10 reps
Use a bench or something to elevate your hands. To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
A2: Cactus into external rotation on the wall
2-3 x 10 cactus
This is all about creating more space in your shoulder capsule. We will begin with creating this space actively with repetitions.
Really try to squeeze an push the hand back behind you on each rep. Keep it nice and easy for now!
B1: IR sleeper stretch
1-2 x 60s work (each side)
Do the problematic side before starring the dumbbell rows!
Go hunting for a sensation of stretch deep in the shoulder capsule. The deeper the better. Be gentle and don’t push too hard - it only take a little pressure down to get the stretch. Try to avoid lifting the shoulder to get the hand to the floor.
B2: Dumbbell Rows (Single Arm)
3 x 10-12 reps
With your hand on a flat surface to let you lean forward. The aim is to get the lats firing and to really pull the elbow behind you. This will help build more musculature to help with posture. Use a weight that you can just about get 10-12 reps with.
C1: Toe Squats
3 x 10-12 reps
Stick to just the toe squats on this one. The aim is to get the quads working and you used to staying on your toes.
D1: Standing Active ER Banded
2 x 30-60s of work (each side)
The focus for both of these is developing strength through the feel good range - so don’t try to go into the end range, try to make this difficult by using a thick band or stepping far away from the anchor point.
D2: Standing Active IR Banded
2 x 30-60s of work (each side)
Same as above!
